Training plan - In 7 weeks to the half marathon

You want a longer route or a half marathon run and needs one training plan? I hated running - and still don't love it - and still managed to do it within seven weeks to run a half marathon without having to push my limits. Maybe you just need a kick in your ass to finally hit the road? No problem! There are no excuses for me and soon no more for you.

Half marathon in 7 weeks

You know, running isn't my thing. Compared to road cycling, the Muscular effort bigger and the bones, muscles and Ribbons are stressed much more than when cycling and it pinches much faster at one corner or the other. You're probably wondering why I'm actually running. Very easily! In winter it's just too cold for me on the racing bike, you shouldn't underestimate the headwind. That's why I like to go to the gym in winter or just like to run. This year I didn't go to the gym at all, I just ran. I then kept the rest of my body fit with body weight training.
One thing should be said in advance: I will describe my experiences to you.

Physically, I would keep myself quite fit (average athlete), 89kg at 194cm and ride bike marathons, so I have a certain basic fitness level. Still, I think is mine training plan and above all they are training Tips suitable for everyone in terms of scheduling, you just have to adjust the running routes a little. Please remember that you do not start running immediately if your strong overweight have. In this case, please start with a change in diet (I have almost 30kg with me low carb and sports) and slowly gets your body moving. Walk for more than 45 minutes at least once a day. A pedometer is very helpful. The pedometer on smartphones is completely sufficient here. You should take at least 8.000 steps a day (better 9.000), if you stick to the 45-minute walks you can easily get to 14.000 steps a day. These walks are great to do during lunch breaks. If you are not sure you can message me anytime on Facebook. Don't be shy, I'll answer and I can understand you well. You can find delicious low carb recipes here: Low carb recipes

The most popular excuses

I don't have time to run

Not having time to exercise is probably the most popular excuse for those who don't exercise. In reality, that means I can't get my weaker self off the sofa in the afternoon/evening. You know what? It's the same for me and many others! The trick is to divide up your available time well. For the last few months I've been running three to four times a week and only once on the weekend. It works wonderfully to walk straight home after work. I think that works for 80% of city dwellers, if the distance is just too far you just take the train a few stations to your starting point. Running three times a week is a good start.

I don't have any running gear

The beautiful am jogging/running is that you don't need a lot of equipment. Everyone has sneakers, shorts or jogging pants at home. If after a week or two you find that you've found yourself enjoying running, you can always buy proper running shoes. When I started I got these Brooks Levitate Bought. A pure running Shoe from a company that only makes running shoes. Of Brooks I had never heard of it either, but of course a triathlete friend of mine knew the brand. I'm totally happy with them Brooks Levitate And of course running is twice as much fun.

I can't run / I'm not a runner

My favorite excuse! To be honest: I don't think I'll be a marathon runner anymore, I just don't enjoy jogging enough for that. But now in the winter, running was that means for the purpose. To stay fit and improve my condition. I always listened to audio books during my running training and only put on my favorite music when I wanted to go a little faster. Others listen to podcasts or something else, the main thing is to be entertained a little.

Getting started with running training

After you have no more excuses, you can start with yours training plan, which you create yourself. The training plan is nothing more than a calendar. A training adage says: You can cover as much as you can run in one week in one go. So you should have covered at least 21,5 km in the last week and your first three days later half marathon to be able to walk.

Plan your fixed days

I'll give you my example on Tuesdays and Thursdays I always walked home from work. Since I work in the city center and the shortest route is 5,5 km away In addition to Tuesday and Thursday, I ran on Saturday or Sunday morning.

Week 1

Tuesday and Thursday: 5,5km
Saturday: 6,5 km

Week 2

Tuesday and Thursday: 6km This small increase compared to the previous week is a little less than at the weekend. That's why you don't really notice that you're running more than in the previous week
Saturday: 6,5km You will find that the 6,5km on Saturday is suddenly much easier for you than the week before

Week 3

Tuesday and Thursday: 6,5 – 7km
Saturday: 8,5km The 8,5 feels really hard at the beginning. Please don't be put off, it gets better every time

Week 4

Tuesday and Thursday: 8,5km This route has now become my standard route
Saturday: 6,5 km

Week 5

Tuesday: 12km
Thursday: 8,5km Suddenly 8,5km seem very relaxing, I promise
Saturday: 12 km
In week 5 you are already over 32km ran. In the last two weeks, the routes will be varied further so that you get closer to 21,5km

Week 6

Tuesday: 6,5km
Thursday: 15 – 18km
Saturday: 12 km

Week 7

Tuesday: 8,5km
Thursday: Ttraining-free
Saturday: 21,5 km
You will see that after the training-free Thursday, your feet will itch on Saturday! go yours half marathon Don't be too quick, I completed mine with a PACE of 5:50 per km. This is by no means a new record, but I really enjoyed it.

Take care of your muscles

Many runners forget to take care of their muscles and then wonder about pain in their muscles or tendons. After EVERY run you MUST stretch, it doesn't take longer than a few minutes. I always stretch from the bottom up.

  • Wade
  • Shin
  • posterior thigh
  • front thigh
  • Lower back
  • Laterally (on both sides)
  • abs

Now you have to think about your fascia

My insider tip for fast regeneration.

At least every two runs, if you have problems after every run, you have to roll out. For this you need a blackroll for the legs and a duoball for the lower back. These tools work wonders! In the meantime I don't even go on vacation without these two utensils. Regeneration times 10!

I hope I could help you a little, give you courage and make you want to run. If you have any questions or need help, just message me Facebook at. I look forward to you all.

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